2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
The fruits are an important part of a healthy diet. High fruit diets are associated with all kinds of health benefits, even reducing the risk of many diseases.
However, some people are interested in the sugar content of the fruit and worry that eating too much of them can be harmful.
The fruit is rich in very important for health, nutrients
The fruits have high levels of vitamins and minerals. These include vitamin C, potassium and folic acid, from which many people do not get enough. The fruit also has a high fiber content, which is extremely beneficial to health. Prolonged fiber intake can lower cholesterol and reduce your body weight.
Something more the fruits are loaded with antioxidants that help fight free radicals in the body. A balanced diet high in antioxidants can slow down aging and significantly reduce the risk of other diseases.
Fruits can help you lose weight
The fruits contain a large number of nutrients and at the same time a small amount of calories. This makes them very suitable for those of you who want to lose another extra pound.
You can eat fruituntil you feel satisfied, and do not accumulate a lot of calories. Apples and citrus fruits such as oranges and grapefruits are recommended when you feel hungry. After taking them you will feel full, without the danger of fat accumulation.
Fruits reduce the risk of various diseases
Some studies around the world have found that regular fruit intake reduces the risk of heart disease by 7%. Also fruit consumption such as grapes, apples and blueberries is associated with protection against type 2 diabetes.
Experts recommend citrus fruits, which increase citrate in the urine. This reduces the risk of kidney stones.
Are fruits useful for diabetics?
The recommendation for people with diabetes is to consume fruit at least 2 times a day. Often people worry about eating more fruit because of their sugar content. However, many studies show that when sugar is consumed whole fruit, it has very little effect on blood sugar levels. Also, the fiber contained in the fetus can reduce insulin resistance and protect you from type 2 diabetes.
Fruits in low carb diets
One medium piece of fruit contains 15 to 30 grams of carbohydrates. The amount you need to take depends entirely on how many grams of carbohydrates you need to consume daily.
If you follow a ketogenic diet, intake of carbohydrates below 50 g per day, of course, you can not include a lot of fruit. However, this does not make this type of diet unhealthy, on the contrary. After this type of diet you can reduce excess weight and cure some diseases.
Blackberries, raspberries, blueberries and strawberries are the lowest carbohydrate fruits. You can take them at any time instead of sweet desserts.
Is it possible to eat more fruit than necessary?
When you eat fruit, it is very difficult to overdo it. This is because the fruits are very high in water and fiber, which makes them very filling. It is very likely that you will feel full even after just one piece.
Studies show that you can eat fruit in any quantity. However, the best option is if they are part of a well-balanced diet.
What is the right amount of fruit per day?
The general recommendation for fruit intake and vegetables is at least 400 g per day or five servings of 80 g. This is due to the fact that the established amount is associated with a lower risk of death and diseases such as stroke and cancer.
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